Unlock your potential for muscle growth and maintain your impressive physique with this daily men’s fitness routine.

Building and maintaining muscle is a top priority for many men, and rightfully so. While gaining initial size may seem challenging, it’s the long-term maintenance that poses the real struggle.

The key lies in progressive overload, consistently increasing the intensity or load in your resistance exercises to keep your muscles engaged.

Don’t underestimate the importance of this aspect in your strength training regimen, as it’s crucial for muscle maintenance. By incorporating compound movements that target the full body, including core, upper body, and lower body exercises, you’ll maximize your results.

This comprehensive approach ensures you maintain size, strength, and power. Remember, building muscle is a journey that requires dedication and patience.

Stay committed to your fitness goals and discover the five best resistance exercises to maintain your impressive size.

Men’s Fitness Routine Muscle Growth

Men's Fitness Routine Muscle Growth

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Dumbbell Front Squats

Dumbbell Front Squats

Squats are an amazing exercise that can help the body in myriad ways. The front squat variation also helps to incorporate some shoulder work, and the nature of this squat kicks your quads into overdrive.

How to Perform:

  • Start standing, holding one dumbbell in each hand.
  • Bend your elbows and place the dumbbells on the front of your shoulders, resting them there, if possible, with your hands supporting them.
  • Squat down as deeply as you can without your back collapsing forward or your heels coming off of the ground.
  • Once you’ve reached the bottom of your range, stand back up to complete the rep.
  • Perform 10-15 reps for 3 sets per session, 2 sessions per week.

Dumbbell Bench Press

Dumbbell Bench Press

This exercise emphasizes the chest, triceps, and shoulders. If you have a bench, this will help you to achieve a greater range of motion and more muscle activation during this exercise. However, if you don’t have a bench available, lying on the floor works just fine.

How to Perform:

  • Grab one dumbbell in each hand and sit down on your bench.
  • Safely and carefully, transition into lying on your back with the weights on either side of your chest.
  • Keeping your elbows tight, press the weights up towards the ceiling.
  • Slowly, return the weights to the starting position to complete the rep.
  • If you are new to this exercise, you should consider having a spotter with you while you perform the movement.

Lat Pull Ups

Lat Pull Ups

Pull-ups are very difficult for most people. In fact, you’re unlikely to meet many people who can complete more than 10 quality pull-ups.

This is especially true for wide-grip or lat pull-ups. However, this exercise is well worth your time. It builds incredible strength all throughout the upper body.

How to Perform:

  • Grasp a sturdy bar with both palms facing forward. Your hands should be spaced out as far as you can spread them.
  • Slowly, pull your chest up toward the bar.
  • Once you’ve gotten your chin above the bar, slowly lower yourself down to the starting position.
  • Repeat for 8-10 reps per set, 3 sets per session, and 2-3 sessions per week.

Triceps Dips

Triceps Dips

This exercise will require the use of parallettes or sturdy bars on which you can place your full weight. 

Often parks will have parallel bars or pull-up bars which can help with this purpose. 

If not, however, you can purchase gymnastics rings which will enable you to perform dips anywhere that you can hand your straps.

How to Perform:

  • Place your hands on the parallel bars.
  • Push or jump yourself upward so that your arms are perfectly straight and your feet are off of the ground.
  • Slowly, lower yourself down by bending your elbows.
  • Once you’ve reached the bottom of your range, push yourself back up into the starting position.
  • Repeat for 10-15 reps per set, 3 sets per session, and 2-3 sessions per week.

Inverted Rows

Bodyweight Rows
Source: Workoutlabs.com

Much like pullups, bodyweight rows are often considered a very difficult exercise. This movement requires tons of shoulder and core stability. It will challenge you in many ways and there are various ways to progress the exercise as needed.

Parameters: Perform 3-5 sets of 10-15 repetitions per session, aiming for fatigue within this rep range. Rest for 30-60 seconds between sets and exercises.

How to Perform

  • Adjust your pullup bar, or select a spot where you can grasp the bar with both hands while lying on your back.
  • Pull yourself upward, aiming to contact your chest to the bar.
  • Slowly lower yourself back down to the starting position, hovering just a bit above the floor to maintain tension.
  • Repeat for the desired number of repetitions.

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